Wellness Wednesday – 8 Tips for Better Sleep

Hello friends and welcome to the first post of my new mid-week feature, Wellness Wednesday. Each week we will be talking about a health and wellness topic, but not always in a clinical way, sometimes it will be comical and fun, so enjoy and join in on the conversation!

Autumn brings about a lot of changes one of which is fewer hours of sunlight, it gets darker earlier but that doesn’t necessarily mean we are going to bed earlier or getting more sleep. Long gone are the days of working from sunrise to sunset.

If you are anything like me, oftentimes you find yourself up late catching up on paperwork, paying bills, working on your blog or watching a late night talk show. We all know that not getting adequate sleep interferes with our ability to function properly or concentrate while driving, completing daily chores and staying alert at work. So how do we get a better night’s sleep, here are 8 tips:

The bedroom should be a place for sleep, relaxation and intimacy only, no exercise or office equipment in the room.

Colours can be stimulating make sure to choose colors that are soothing and relaxing like blue or green.

Be comfortable, wear loose clothing or nothing at all, consider purchasing a new mattress and pillow. The room should be properly ventilated and slightly cool so that you can breathe well at night.

Sleep in complete darkness and install dark curtains or use an eye mask if necessary.

Try to sleep by 10pm and wake by 6am these are the hours that are ideal for melatonin secretion.

Take a hot bath right before bed. A hot bath will calm you and it’s a perfect time to relieve some stress. Try adding essential oils like lavender or chamomile to promote relaxation.

Limit EMF exposure. All electronics including TV, iPod, laptops and cell phones should be removed from the bedroom with the exception of an alarm clock but turn it away so the LED light doesn’t interrupt your sleep.

Keep lights off when using the bathroom at night. Instead have a night-light in place to prevent stopping the production of melatonin.

Come on join in on the conversation, what are some of the ways that helps you get a good night’s sleep?

18 comments

My sleeping habits are bad due to blogging, working full time, always out with my girls, etc. I’m tired now as I’m typing this. I’m working on it now to get a better night rest by hiring help. Getting enough sleep is very important.

Yes, you are definitely burning the candle at both ends, but when you are young you can do it longer. I hate driving while sleepy which is why I need to find something a bit closer to cut down on my commute…but God’s got this and it will be in his time not mine.

I don’t drink caffeine after 4pm, and if I’m having trouble sleeping, I’ll drink something like calmomile or verveine which helps with relaxation and sleep.
We ban anything with a screen in the bedroom, and try not to use a computer too close to bedtime.
We have shutters on our windows which are great for keeping out the light.
The only thing I need for an absolutely perfect sleep is to “disappear” the roosters living in our neighbour’s garden! (just kidding!)

Wonderful, I remember the roosters that lived across the street, they were irritating for many years but I kind of miss them now. I don’t drink coffee after 12 noon and I can’t have any noise or lights on either.

Yes, we are night showerers too, I guess for some people waking up earlier starts their days off better – but I am too much of a sleepy head to rise early enough for a shower. Opposites attract, so it works for you guys, happy Hump Day Wednesday.

Renee

These sleeping tips were helpful. I didn’t realize that electronic devices give off exposure that could interrupt your sleep. Also, I didn’t know that having lights on, even to go to the bathroom at night, could stop the production of melatonin. I will promptly change these habits. Thank you so much!

Yes, this was also a recent discovery on my part as well. I have an automatic night light in the bathroom which has a low emission so it doesn’t wake my sleepy eyes when I get up in the middle of the night.

I am up at 6:00 but can never get in bed before 10, more like midnight. But yes, if you must keep your phone and charger in the bedroom put it in the drawer in the nightstand or on the floor turned upside down.

I have it all wrong. . My bedroom is in Orange; the parking lot light comes in thru my window; I go to sleep sometimes at 2:00 A.M; On the computer at night before bedtime. I am writing this comment at 1:57 A.M.;; Watch TV in the bed til I fall asleep. I will have to change my ways if I want to be productive and not age too fast. Thanks for this post my Sista!

Great tried and true tips. Luckily I’m able to sleep late when I need to to get the adequate number of hours, but I have a bad habit of going to bed late (mostly after midnight) even if I’m not doing anything but lounging on the couch.